Stretch for a Double Leg

Video Transcript

O'kay so before we get started it is very important to sit down and stretch and really warm up. I already did about 100 jumping jacks and did some high kicks and some high jumps, those would be good for you. Just get something that will get your blood moving and get your muscles warmed up a little bit. Next we are going into some stretches and I am going to show you really good stretches you are going to need going into our double legs or our fan kicks. So the first one we are going to do is butterfly just to stretch out our inner thighs. We are not going to really be using our inner thighs too much but we are going to be doing a lot of twisting so let's go ahead and stick your feet together, take your hands and put them underneath your feet and push down. Hold it for about a minute. Next the main position we are going to be in is a pike. So put both feet together like this and reach for your toes. You are going to point them forward or point them backward and they will stretch your calves but this is the position we are going to be in right here. Go ahead and reach down, pull yourself forward stretch and lock your legs. You will feel it right underneath here, right under your knees especially and the tendons will be stretching out. This is how you are going to be because this is the full position in the air. So this is the one you really want to work on and hold it for about a good minute. Sometimes after you are done with these stretches go ahead and do them again. O'kay the next one we are going to do is very important. We are going to do right over left so you are going to take your right leg and put it over your left leg, sit up straight, take your opposite arm, your right arm, I am sorry you are going to put your left leg over your right leg and then switch. Now use your elbow to push against your leg and look all the way back, stretch out your back. Now it is going to be really important because we are going to be twisting and throwing your upper body so it is very important to stretch out your sides because you can hurt them. I have done it before and I have seen people do it. It is going to stretch out your back so you won't twist it. Now hold that for about a minute and then switch and do this side. Really make sure that you get a good stretch, it is really important. You don't want to hurt anything or pull a muscle or here you can actually pull your back because the flips are going to be really twisty. The last one is you are going to pull your right leg behind you and reach for your toes, go all the way down and try to touch your nose to your knee and hold that for a minute and last one we are going to switch and do this one for a minute also. Now you don't need to do your wrists because we are not going to be doing anything but if you are doing other types of flips, do your wrists and ankles as well. Alright so that's it and those stretches that we did are really important to do as we go practice for the double leg. Now we should be set, really warmed up and let's get to it.

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